Whole Wheat Bread vs. Pumpkin Puree
Nutrition comparison of Whole Wheat Bread and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pumpkin puree:
- Both whole wheat bread and pumpkin puree are high in dietary fiber and potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and pumpkin puree has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pumpkin Puree | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 66% | 82% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pumpkin puree has 81% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both whole wheat bread and pumpkin puree are high in dietary fiber. Whole wheat bread has 155% more dietary fiber than pumpkin puree - whole wheat bread has 7.4g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Whole wheat bread and pumpkin puree contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 11 times more protein than pumpkin puree - whole wheat bread has 13.4g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both whole wheat bread and pumpkin puree are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 41 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - pumpkin puree has 778ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and pumpkin puree contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Whole wheat bread and pumpkin puree contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and pumpkin puree contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.279 MG | 0.024 MG |
| Riboflavin | 0.131 MG | 0.054 MG |
| Niacin | 4.042 MG | 0.367 MG |
| Pantothenic acid | 0.336 MG | 0.4 MG |
| Vitamin B6 | 0.263 MG | 0.056 MG |
| Folate | 75 UG | 12 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 296% more calcium than pumpkin puree - whole wheat bread has 103mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 80% more iron than pumpkin puree - whole wheat bread has 2.5mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both whole wheat bread and pumpkin puree are high in potassium. Whole wheat bread has 12% more potassium than pumpkin puree - whole wheat bread has 230mg of potassium per 100 grams and pumpkin puree has 206mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Whole Wheat Bread | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1 UG | 6940 UG |
| lutein + zeaxanthin | 94 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Whole Wheat Bread | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.008 G |
| Total | 0.205 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pumpkin puree per 100 grams.
| Whole Wheat Bread | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.007 G |
| Total | 1.669 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Pumpkin Puree .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or pumpkin puree contain more calories in 100 grams?Whole wheat bread is high in calories and pumpkin puree has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pumpkin puree has 34 calories.
Does whole wheat bread or pumpkin puree have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pumpkin puree has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does whole wheat bread or pumpkin puree contain more calcium?
Whole wheat bread is a rich source of calcium and it has 300% more calcium than pumpkin puree - whole wheat bread has 103mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.
Does whole wheat bread or pumpkin puree contain more potassium?
Both whole wheat bread and pumpkin puree are high in potassium. Whole wheat bread has 10% more potassium than pumpkin puree - whole wheat bread has 230mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.